Ballet dancing is not easy. It takes hard work and effort. Stretching correctly can help you avoid injury and is useful to do before and after class. You can also do stretches on non-class days in order to improve flexibility.

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Steps

Method 1 of 2: Preparing Yourself and Stretching Muscles

1

Prepare yourself and your stretching area. A designated stretching area and appropriate clothing will help you get the most out of the exercises.

Have a designated area for stretching that is free of all clutter. If this isn’t possible, clear away any obstructive material (e.g. breakable china ornaments, expensive objects) from the area you will be using.[1]

Wear comfortable clothes (such as a tracksuit or bike shorts over a leotard or tight-fitting crossover).[2]

Pull long hair back into a ponytail or a bun so it isn't distracting.

If you have hard floors you may want to use a mat for floor stretches.

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2

Stretch your hamstrings. Sit on the floor with your legs extended in front of you. Touch your toes. If this hurts, then bend your legs slightly. Hold this position for 20 seconds. Repeat 2 times.

Stretch your hamstrings in a standing position by crossing your ankles and bending forward as far as possible. Keep your feet together during the stretch. Hold for 20 seconds and then repeat, crossing your legs in the other direction.[3]

Stretch your feet. In a sitting position, place the foot you want to stretch over your thigh. With the hand closest to your heel, push into your heel. With your hand closest to your toes, place it over your toes and pull back so that your foot arches.[4]

Use a ballet barre to do a bar stretch. Start in first position, with your left hand on the barre.[6] Lift your right leg onto the barre with your ankle resting on it and your foot pointed. Lift your right hand to high fifth position and lean forward onto the right leg. Hold for 30 seconds then repeat on the other side.[7]

Sit on your feet while in a kneeling position. Straighten one leg out in front of you (still sitting on the other foot) and point your toes. Touch your toes with both hands. Hold for 20 seconds. Repeat with the other leg.

Method 2 of 2: Doing Splits, Lunges and Pirouettes

1

Do jazz splits and bend forward so that your face touches your front leg. Start with the left leg in front and outstretched with your right leg bent behind you. Bend forward as far as possible. Slowly unbend your back leg (right leg). Hold for 30 seconds. Repeat with your right leg in front and left leg bent behind you.[8]

Do right, left and center splits. Make sure you have perfect turn-out and point your toes. Hold each split for 20 seconds.[9]

Do rights splits by putting your right leg in front of you and your left leg behind you.

Do left splits by putting your left leg in front of you and your right leg behind you.

Do center splits by extending each leg at a right angle to your body.

3

Push your legs against a wall while in a straddle split. With your legs extended in a V in front of you, press your inside ankles against the wall, forcing your legs to stretch wider. Hold the stretch for 10-15 seconds.[10]

Standard lunges: Stand with legs hip-width apart. Maintain a straight posture. Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your rear knee should touch or nearly touch the floor. Repeat with other leg.

Side lunges: Stand with legs hip-width apart. Maintain a straight posture. Take a big step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the floor. Your left leg should remain straight with your foot in contact with the floor. Repeat with the other side.

6

Pirouette to improve your balance. Complete a full turn while balanced on one foot. Think about “pulling up”: imagine there is a string coming from the top of your head attached to the ceiling.[13]

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